4 Powerful Ways to Manage Back-to-School Anxiety in Kids

Ahh, the new school year. Freshly sharpened pencils, brightly colored supplies, that clean new backpack. Not to mention the joy of figuring out which friends will be in class. It’s enough to get any kid excited about starting school, right? Well, not so fast. 

Returning to school after summer break creates a wide range of feelings in even the most easygoing child. Worries about homework, whether new classmates will be nice, or how strict the teacher is means most kids experience some level of anxiety about the upcoming year. 

And for children starting school for the first time or transitioning to middle or high school, fears can be even more intense. 

“Having a grown-up lean down and say, ‘How exciting, you’re starting school soon!’ can be similar to telling an adult they’re going to be scaling Mt. Everest next week!”

- Joan Munson, PhD, author and psychologist

As with any fear, facing anxiety about starting school provides many growth opportunities. Kids develop skills needed for mastering future transitions, making new friends, and problem-solving, to name a few. 

Check out these powerful strategies for taming back-to-school anxiety and finding that excitement again.

1. Prepare

The summer months are the perfect time to lay the groundwork for a successful year. 

Establish and Maintain a Connection to the School

Find out what your child’s building has to offer, and be sure to attend a few fun events together.

These may include:

• Summer library hours
• Camps or other extracurricular activities 
• Back-to-school nights, tours, or open houses 
• Visiting playground or fields for unstructured playtime or meet-ups with friends
• Sending postcards or emails to last year’s teacher about summer activities

Prior to starting kindergarten, one of the most impactful things we did was to enroll our daughter in a summer art camp at her school. Her confidence soared as she became familiar with the building during the (relatively) quiet summer months, met several other incoming kindergartners, and developed a sense of belonging that carried her through the year.

Initiate Early Discussions About the Upcoming School Year

Books like “Noni is Nervous” by Heather Hartt-Sussman and “Mae’s First Day of School” by Kate Berube are excellent options for getting the ball rolling. Older kiddos will appreciate “Stanley Will Probably Be Fine” by Sally J. Pla, a tale about tackling many kinds of anxiety.

Let Them Know it is Normal to Worry

Says Munson, “Research shows that the first week of school is really tough for kids, no matter the age.” Simply knowing to expect some jitters early on, and even hearing about yours, can be very reassuring. 

Help Them Build Resilient Mindsets

Also, tune in to a few episodes of the Big Life Kids podcast together to learn more about facing challenges. Our podcast brings growth mindset to LIFE! Learn about real life people and kids who are living big lives, believing in themselves, and overcoming obstacles!

2. Identify Specific Fears

Back-to-school anxiety is common, but the worries themselves are as varied as each child. When delving into specific fears, be sure to phrase questions positively  (“Do you know who you might play with at recess?” versus “Are you worried no one will play with you?”) to keep the discussion growth-centered.

Next, consider some of the most commonly-reported school fears. If your child shares he is worried about…

Academics

• Keep up with summer learning (read daily, complete teacher review packets, keep a journal of summer adventures for writing practice)
• Discuss examples of when he overcame past obstacles (a difficult test, unclear homework directions) and the skills he used to do it
• Ask what your child would say to someone else having the same worry about performance, and write it down as a reminder

Social Interaction

• Arrange playdates with old and new classmates
• Create a list of 3 ways to make a new friend
• Do role-plays to practice asking someone to play
• Review strategies for handling unkind or bullying behaviors (walking away, asking an adult for help)

Having the “Right Stuff”

• Review class supply list
• Make an inventory of things they need (clothing, school supplies, etc.)
• Encourage learning a new joke, a magic trick, or another type of icebreaker to engage peer interest (rather than focusing on having the perfect outfit or accessories)

Separating from You

• Listen and acknowledge their feelings (“I know that’s hard” versus “There’s nothing to be scared of”)
• Read classics like “The Kissing Hand” by Audrey Penn or “The Invisible String” by Patrice Karst and discuss how your love stays with them wherever they go
• For more significant cases, contact the school counselor or principal to discuss hand-off strategies during the first days or weeks. Ask about opportunities for especially nervous students (lunch groups, recess buddies, or regular check-ins)

Also, be sure to check out the Self-Esteem and Confidence Kit from Big Life Journal for other fun and easy ways to boost confidence and reduce school anxiety. 

The Emotional Freedom Technique (EFT) is included in the Self-Esteem and Confidence Kit and it is used by therapists, psychologists and millions worldwide to ease emotional distress and clear negative emotions, beliefs, and memories, it’s setting a new tone for how we manage stress. Our simple guide is for children and is a great way to empower them!  

3. Focus on Positives

Once fears are identified and acknowledged, it’s time to focus on reducing them. A 2011 study at the University of Chicago revealed that simply writing about school fears increases positive emotion and even academic performance.

Worry Thoughts and Happy Thoughts

Start by grabbing a piece of construction paper, and label one side “Worry Thoughts” and the other “Happy Thoughts.” Draw a line down the center of the page. Then, have your kiddo either write or draw each individual fear under the left-hand column. Spend some time brainstorming a variety of positive coping statements on the other side.

This could look like:

“I don’t know what the rules are” / “My new teacher will go over all the new rules when we get there” 

“I won’t know anyone on the bus” / “I am good at making new friends”

“My teacher won’t like me” / ”He is on my side and will look out for me.”

“I am scared” / ”I am brave.”

Name the FUN things at School

Another simple way to shift mindset is by naming all the fun things that happen at school that can’t happen anywhere else. Talk about how access to friends, field trips, recess, and participation in school clubs or after-school activities are part of the deal!

Praise for Planning

Remind kiddos that all the thinking they’ve done means they’re ready for the year. A 2000 study revealed that when kids focus on the specific challenges or problems that may arise at school, they are both happier and perform better during the year. Worry itself can sometimes have positive results! 

4. Stay Connected

Often, the simplest strategies are the most powerful. Consider adding one of the following acts to your morning routine to maintain the connection with your child all day and soothe worries:

• Draw reminders on hands (a heart or kiss)
• Give them a worry stone or bead to keep in pocket and rub when feeling nervous
• Apply fragrances like your perfume or lotion to hands/arms that can be sniffed during the day. The more the scent wears off, the closer they are to seeing you again!
• Put your photo in their backpack
• Place encouraging notes or messages in lunch box. Check out the notes available in our Self-Esteem & Confidence Kit!

Some families choose to celebrate the start of school with a “last hurrah.” These rituals can include a special dinner together, an outing in nature, or a family costume party. Let kiddos generate ideas for what this special time could look like, and give it a try!

Even more importantly, be sure to carve out a regular time and place to talk as the school year begins. A family meeting time, complete with your undivided attention, means that your connection will be sustained and strengthened during all the challenges of the coming year.

Finally, check out the Positivity and Connection Kit for more amazing ideas and printable worksheets, including 50 ways to wish your kiddo goodbye every morning and visuals for creating a powerful family manifesto.